Subway

Subway has A LOT of sodium! So whenever I go to Subway, I plan to have very low sodium for the rest of my meals.

Yesterday I had a cold cut combo on wheat bread w/ provolone, lettuce, tomato, onion, green pepper, jalapeno peppers, black olives, and mustard. It was delicious! 465 calories (but 1555 mg of sodium). I still managed to be about 700 mg under for sodium yesterday, so I managed to keep it under control.

Another good sandwich is the black forest ham on wheat bread. With the same cheese & veggies as listed above it's only 345 calories and 1200 mg of sodium! Which is pretty awesome in comparison.

Good luck!

I eat a lot of Subway, which is one reason why my fiance and I decided to buy into the franchise. We are taking over the store starting in February!!!! You should stick to the sandwiches that are 6 grams of fat or less: Black Forest Ham, Oven Roasted Chicken Breast, Roast Beef, Subway Club, Sween Onion Chicken Teriyaki, Turkey Breast, Turkey Breast and Black Forest Ham or the Veggie Delight. Choose either Baked Chips or Apples and your meal will be less than 500 calories. My favorite is the Roasted Chicken Breast on Flatbread. I opt for a strip of light mayo vs regular mayo for less calories.

I hate subway! They are building one in my very overpriced gym and im pissed about it. That place is disgusting and it smells.

Oh and they built one in the lobby of a very good hospital in the area. Idiots!!!

When I have to eat there, veggie salad, loaded (no cheese).

6" flatbread chicken breast, pepper jack cheese, lettuce, tomatoes, cucumbers, red onion, banana peppers, spinach, avocado, little bit of sweet onion sauce. Usually works out to be about 450 or so. I don't go often because the sodium is high, but if I eat out, the "healthiest" options are about the same for sodium - around 1,000. Lowest sodium I've found for fast food is Sonic's grilled chicken sandwich on wheat. 890mg or so.

Any sandwich can be turned into a salad to save bread calories or carbs. I get the Turkey/Ham with lettuce, tomatoes, onions, green peppers, and cucumbers for 110 Calories. Be sure to add whatever dressing calories you choose. I get vinegar for 0 or FF Italian for 35.

I usually have the same thing (and I eat there 2 to 3 times a week). Roasted chicken salad with cucumbers, tomatos, olives and avocado and use the sweet onion teriyaki sauce as a dressing. Very low calorie/low sodium/low carbs.

Or, if it gets to be incredibly late and I haven't had time for lunch at work yet, I get a turkey sandwich on white and have them rip the insides of the bread out (seriously, I'm a total carboholic and I don't even miss it) with various veggies and a little bit of mustard. And I add some apple slices.

I looooooooooooooove their bread but it takes me like 5 minutes to scarf their sandwiches down so I really prefer the salad.

It ends up being healthy for people who binge on cakes, cookies, candy, ice cream, and other high fat content foods. For those who eat veggies and a pretty lean diet it may not seem so healthy.